How it works:Twice a week, do the suggested reps of each move in order. Repeat, this time switching sides for stretches 2 through 6.

You’ll need:Nothing!

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The Importance of Dynamic Stretching

Each of the exercises here is a dynamic stretch, which means it increases flexibility through movement, rather than by simply holding a position. “Active stretching decreases your risk of injury, relieves back pain, and boosts your athletic performance,” says Tanja Djelevic, who includes this series in her bendable body class at Crunch Fitness in West Hollywood. “Plus, it just feels good!” Try this routine before a race, after a workout, or at the end of the day—and experience the difference a little motion can make.

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Getting Started

How it works:Twice a week, do the suggested reps of each move in order. Repeat, this time switching sides for stretches 2 through 6.